PERFORMANCE & FITNESS
Warm-Up.
One Set (8-10 reps per drill):
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
*If you don’t have a CrossOver Symmetry system, you can use bands for some of these and for the others, just creating tension in the shoulder joint and upper back will still work you good!
Followed by…
Glute Activation Prep (20 seconds on the rig/10 seconds off)
Followed by…
One set of:
20 Calorie Assault Bike
100-Foot Pec-Activated Med-Ball Walk
20 Calorie Assault Bike
Then…
A.
Every 5 minutes, for 25 minutes (5 sets) for times:
400 Meter Run
12 Strict Pull-Ups
24 Push-Ups
Please note times for each of the six sets.
B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
A.
3:57 / 4:02 / 4:13 / 4:09 / 4:04
B.
Completed
Done Aug 26
A. 1:36, 1:21, 0:52, 0:21, 0:20
B. Done
A. Deadlift E3MOM @ 20X0 (DOG)
5×185, 3×265, 2×305, 1×325, 3×350
B. E5MOM
500m Row
12 Strict Pull Ups
24 Push Ups
3:32, 3:44, 3:50, 4:01, 4:04
C. Done
A:
Times: 3:35/4:15/4:27/4:35/4:55
B:
Rx
4:04, 4:04, 3:52, 4:05, 4:23
Finished B too
A. Rx: 2:52, 2:43, 2:50, 2:59, 3:10
Pull-ups went great. I got them all done in a max of 2 sets. Pushups took their toll the last two rounds.
B. Done
C. Same emom time 4 rounds
12 T2B
15 80 lb kbs
3:30 3:11 3:21 3:27 3:31
Pull-ups sucked. Back and bis r sore from dl and snatches
A). Rx
2:34 – UB & UB
3:13 – 9/3 & 20/4
3:35 – 6/3/3 & 12/8/4
3:58 – 6/3/2/1 & 10/6/3/3
4:27 – 6/2/2/1/1 & 12/6/6
Harder (much) than it looks.
Only time for A. Subbed 500m row for run because of poor air quality outside:
4:34/4:35/4:37/4:40/4:56
Pretty steady decline until the last set where the wheels completely came off! I think I broke that last set of push-ups 5 times ????
A. As Rx: except sub’d 400m Row
3:18, 3:19, 3:23, 3:40, 3:32
… push-ups gave out on R3
B. As Rd – done.
A . 1mille road bike
12 spu
24 push up
3:01/2:48/3:02/3:20/3:35
B.done
RX Total Time: 15:37
Round times: 2:15, 2:51, 2:54, 3:43, 3:54
Pull Ups: (9, 3), (9, 2, 1), (7, 3, 2), (6, 2, 2, 1, 1), (5, 2, 2, 1, 1, 1)
Push Ups: (24), (18, 6), (18, 6), (16, 4, 4), (16, 4, 4)
Tried to not come out too fast but may have. The first run might have been a little short but I tried to keep it at 400m Arms got super pumped and that made everything difficult.
Lot of work calls this week so only time for A today:
3:04, 2:59, 3:01, 3:02, 2:52
Always fascinated by these in terms of how the energy output feels vs the actual times, i.e. – I FELT like I put as much into rounds 3 and 4 so expected sub 3:00 but reality said otherwise haha
Great work fitting in A today and being so consistent throughout! I have trouble pacing workouts like this.
A. RX, 13:34 total time
1. 2:24
2. 2:23
3. 2:40
4. 2:53
5. 3:14
Kept 400m pace between 90-95s. Pushups were easy, unbroken. Pullups were the deciding factor! First two sets went unbroken for a sub-2:30 time. Sets 3-5 had to be broken up into 3-4 sets.
Blazed these
A.
Round one: was rx, but only 23” remained, so I scaled the rest of the rounds to c2b pull-ups with orange band and push-ups on 20” box
Round 2: 52” remained
Round 3: 42” remained
Round 4: 37” remained
Round 4: 26” remained
Whew!
B. More of a shoulder burn here than I’d expected ????
Smart move with the audible right away, I’ve been stuck in situations like this where I stayed stubborn and the workout would become 5 rounds for time basically
M54
Subbed 500m row for run. The smoky in Oregon
4:04-3:56-4:08-4:16-4:26
Nice subout and fantastic times with the switch, hope everything ok out there